WORKOUT for Saturday 8/14/2021
snatch 6 sets of 3 reps (55/3, 65/3, 75/3, 85/3 (3)) then
CGO 21.2
for time:
10-20-30-40-50 alternating dumbbell snatches, 35/50lbs
15 burpee box jump overs, 20/24″
20:00 cap. Compare to .
LISTEN: Dan John on 10k Kettlebell Swings & Strength Origins – BarBend Podcast on Spotify
WATCH:
We’re going to hit you with three follow-along workouts every Monday through Friday. We’ll go live once a day on Saturdays and Sundays.
7am: Live on Zoom (RSVP via ZenPlanner for meeting address)
12pm: Instagram Live on mobile!
6pm: Live on INSTAGRAM LIVE and Zoom (RSVP via ZenPlanner for meeting address)
“CINDY”
AMRAP in 20:00
5 pullups
10 pushups
15 squats
-OR-
“MARY”
AMRAP in 20:00
5 handstand pushups
10 alternating single-leg squats
15 pullups
Share rounds completed (and any extra reps) to comments!
Modify and/or scale the pullups depending on your equipment situation. Got a band, kettlebells, or dumbbells? Do some bent-over rows or seated rows! If going for HSPU don’t kick a hole into your drywall.
AMRAP in 9:00 of
15 band press
15 band overhead tri ext
15 band bent over row
15 band reverse curl
READ: A Fiasco In the Making? – STAT
WATCH:
Let’s be honest about the current state of affairs.
The coronavirus COVID-19 is real and will be in the news for a long time coming. Understanding this, we are doing our best to mitigate risks, and we are very aware of the necessary escalations that the state of Washington is implementing. We don’t expect anything extreme enough to happen to force us to close, but here’s our plan to maintain the health and wellness of our community:
What We Are Doing
We’ve refreshed all spray bottles with a Clorox Bleach solution to disinfect your equipment and things you’ve touched while you’re here. Our coaches and staff are also putting in extra duty to disinfect the gym during our non-class hours. If you have an allergy please be mindful of this. Once we are able to procure non-bleach disinfectants, we will make that switch.
Programming has been adjusted to limit how many pieces of equipment required for a workout. We’re able to limit transmission by reducing the amount of things you’re touching in your workouts. Don’t worry, we’re also making sure that it’s still fun and useful and stimulating.
We have more contingencies planned if this all gets worse, but our ultimate goal is to keep our membership safe while allowing them a place to maintain their health and fitness.
What You Can Do
Alternatives
I’ve made an workout BINGO sheet you can do at home our outside (because FCF loves bingo!) that will be up on the blog tomorrow (or in the gym on paper on Saturday).
In the meantime you can try our HellaFit classes on YouTube!
Every :90 perform a lift successfully then add 1-5kg.
– Start with an empty barbell and snatch for as long as possible.
– Once you cannot snatch the weight, clean for as long as possible.
– Once you cannot clean the weight, deadlift for as long as possible.
3-miss limit on each lift. Share heaviest load for the snatch, clean and deadlift to whiteboard.
READ: Staying Over the Bar in the Snatch & Clean: What, Why, How by Greg Everett – Catalyst Athletics
WATCH: Watch the technique of these incredible Chinese lifters!
4:00 to complete 10 snatches at 70%
3:00 to complete 4 snatches at 80%
2:00 to complete 2 snatches at 90%
then 100-200-300-400-500m row, with the 500m being a time trial.
Share snatch score (out of 16) and 500m time to whiteboard. Post-workout should involve foam rolling the lower back, then bar-in-trap for 2:00+ per side.
READ: Does Seattle Earn Its Place as 2nd Healthiest City in US? – MyNorthwest
WATCH:
